Follow my blog with Bloglovin

Meatless Monday: Vegan Fried Rice

final platted.jpg

Vegan Fried Rice

By: Carol Aguirre MS, RD/LDN

Easy vegan fried rice that's loaded with pineapple, vegetables, baked tofu, cashews and tons of flavor! A healthy, satisfying plant-based side dish or entrée.

Prep Time: 20 minutes

Cook Time: 25

Total Time: 45 minutes

Servings: 4

Category: Entree, Side

Cuisine: Asian-Inspired, Gluten-Free, Vegan



  • 1 cup extra-firm tofu (8 ounces yields ~1 cup)

  • 1 cup basmanti brown rice

  • 4 cloves garlic (minced)

  • 1 TBSP Olive Oil

  • 1 whole white onion, chopped

  • 1/2 cup edamame

  • 1 cup carrots (diced)

  • 1/2 cup raw cashews

  • Red pepper Flakes (optional)

  • 1 cup of fresh pineapple

  • 5 Tablespoons of soy sauce (Gluten free)

  • Black pepper to taste

cut pina.jpg


  1. Preheat oven to 350 degrees F and line a baking sheet with parchment paper.

  2. In the meantime wrap tofu in a clean, absorbent towel and set something heavy on top to press out the liquid.

  3. Once the oven is preheated, dice tofu into 1/4-inch cubes and arrange on baking sheet. Bake for 20-30 minutes. The longer it bakes, the firmer and crispier it will become, so if you’re looking for softer tofu remove from the oven around the 20 minutes. If you prefer crispy tofu, bake until 30 minutes.

  4. While the tofu bakes prepare the rice according to package.

  5. Heat a large skillet over medium heat sauté the onion for about 3 minutes. Then add the garlic, the carrots, and edamame. Cook for 5 minutes.


6. Then stir in the cooked rice and season with soy sauce. Next, add the pineapple, tofu, and then cashews. Season with salt, black pepper, and if using red pepper flakes. Stir until well combined. Cook for another 10 minutes, let the juices marinate.

tofuw rice.jpg
in pineapple (2).jpg

Did you make this meal? Tag us on Instagram @nutrition_connections or #nutrition_connections

Need help with transitioning into a Vegan Lifestyle? We can help! Contact us!

Name *